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14
Feb

021417

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT6 (No Measure)

MOBILITY

– Trap/First Rib Lacrosse Ball Mobilization – 1:00 Each side

– Foam Rolling: Thoracic (Upper Back) – 1:00

– Banded Shoulder Distraction – 1:00 Each Side

– Couch Stretch – 1:00 Each Leg

ACTIVATION

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats

Into..

10 Warrior Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Accessory

Metcon (No Measure)

4 Supersets, resting 1-2 Minutes between:

:20s L-Sit Hold, on parallettes

20 AbMat Sit-Ups
On the L-Sit Hold…

Level 1 – Straight legs, toes pointed forward

Level 2 – Slight knee bend

Level 3 – Knees bent at 90 degrees

Level 4 – Knees tucked to chest

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